CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 single arm KBS (es)

:20 side plank (es)

5 dive-bombers

Then 3 sets of:

2 power cleans

2 press

2 push press

2 push jerk

*Build weight each set before stripping it off for the 12min to find a max.

Weightlifting

power clean and jerk (1rm in 12min)

Any style jerk is fine. Power or split. Whatever is strongest for you.

Metcon

death by clean and jerk (AMRAP – Rounds and Reps)

1 clean and jerk on the first min, 2 on the second min, 3 on the third min etc. Keep going until you can’t complete the number of reps in that minute.

Score is how many full rounds + extra reps in the following minute

60/40kg

Any style clean and jerk is acceptable.
Just because you can go Rx, doesn’t mean you should.

I want you to make it to the at least the 10th minute.

Pacing is crucial to your success here.

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